Hey guys, kind of a generic 'where do I start' thread on training, but I've looked around this forum a bit and google and haven't found anything too helpful (though some good smaller tips around here). Can anyone recommend me some good links or books (or general advice) on how to go about increasing my speed? I have no objection to buying a book or two but I don't have the cash for any of those online coach deals.

I know I have a pretty solid amount of base miles already as my commute racks up about 105 miles a week (assuming I don't cheat and catch a ride in poor weather) at probably 15 mph average. So while I have plenty of endurance and can ride for hours at an easy pace I really want to start getting faster by getting an avg speed of 19 or 20 mph (without commuting weight, obv) and sprinting my ass off. I have some basic freeweights for off bike training (squats? deadlifts?) and an okay road bike (K2 Merge, nothing too crazy) and a fixed gear conversion (48x16).

Should I just go for rides on the weekend and go as fast as possible cruising on my K2? Go sprint up hills on the fixed? Also, I haven't got a clue about what to eat (I know I shouldn't eat candy bars and junk, but no idea what kind of diet I should follow).

Thanks for reading, hope there isn't a huge thread about this somewhere that I missed...

This is an older book, I've read it a few times and it's pretty good... (I've only ever read this book, so in comparison it might not be the best book available... Plus it's pretty old) Chris outlines a ton of aspects of competitive cycling including: training, form, maintenance... etc. He has a few tips and programs for increasing speed, climbing, cadence, tempo... There's a lot of general information. If you can get it pretty cheap (I took it from my dad, it was a good deal! ) it's worth reading over.

Thanks for the link, Bcordy, I'll definitely check into that and start poking around it soon.

Roja, once the weather gets good I'll probably start going out for a 25-30 mi ride with my dad who's a bit of a roadie and I think he averages about 18-19. His bikes are real nice though, so he won't be riding till the snow is gone, prolly be a month or so till his season starts up. As for other groups I'll have to look around, not sure if I feel confident enough to jump in with any groups yet.

Do you do any group riding? I'll bet you'll get faster if you ride with a faster group. That way, you'll be forced to work hard just to keep up.

+1... Group riding adds a whole new aspect to cycling/training. You go faster, learn essential cycling tactics (drafting, pulling, corning, accelerating... holding your own in a pack) and you'll have more motivation to increase your speed... Like ROJA said, you'll be forced to work hard to keep up. BUT Don't make the mistake of overdoing it... Ride so you're comfortable.